4/4/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 LANDMINE HALF KNEELING PRESS

**REST 30 SEC

A2- 4 X 8 GLUTE HAM RAISES

**REST 30 SEC

Warm-up

Partner hanging T-spine mob

3 rounds:

4 Kipping swings (last 2 rounds → pullups)

6 FS

8 Push jerks

A: 1 CLEAN GRIP DEADLIFT + 3 SEC LOWER TO THE KNEE + 1 HANG SQUAT CLEAN+ 1 FRONT SQUAT + 1 PUSH JERK (BUILD TO HEAVY COMPLEX IN 12 MIN)

B: Metcon (Time)

FOR TIME

10 ROUNDS

1 ROUND OF CINDY

5 D BALL TO SHOULDER

RX: 120/80

SCALED: 80/50

Mobility

Couch stretch

Serratus smash on roller

Conditioning

8 X 250M ROW

1:1 REST EXCEPT 4 MIN BT ROUNDS 4 AND 5

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